Lat Pulldown
Also called cable pulldown
Works Lats, with help from Biceps, Upper Back, Rear Delts.
Set up
How to set up for the Lat Pulldown
- Thigh pad snug, grip a little wider than shoulders.
- Lean back slightly, chest up.
Do the rep
How to do a Lat Pulldown with good form
- Drive your elbows down towards your ribs.
- Bring the bar to your upper chest.
- Let it rise slowly to a full stretch.
Common mistakes
Lat Pulldown form mistakes to avoid
- Yanking with your body.
- Pulling behind your neck.
- Letting the weight snap back up.
Quick cue
Drive elbows down to ribs, slight lean back, no yanking.
Not sure what weight to start with?
Gyde picks your first Lat Pulldown weight and adjusts it after every session.
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Lat Pulldown alternatives that work the same muscles
See all Lat Pulldown alternatives →Questions
Lat Pulldown FAQ
What muscles does the Lat Pulldown work?
Mainly your lats, with help from your biceps, upper back and rear delts.
How many sets and reps of Lat Pulldown should I do?
3 sets of 8–12 reps is a solid start. Once you hit the top of the range on every set with good form, add a little weight or a couple of reps.
What weight should a beginner use for the Lat Pulldown?
Around 30 kg is a sensible first session for most people. Pick a weight you could lift a couple more times at the end of each set, then build up slowly.
Can I do the Lat Pulldown at home?
It needs cable kit, so it's a gym exercise. The alternatives below include options you can do at home.
Is the Lat Pulldown good for beginners?
Yes. Learn the movement with a light weight first, then add load gradually. Stop if anything hurts.
More for the same muscles
Other lats exercises
Your Gyde sets your Lat Pulldown weight and reps, and adjusts them after every session.
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